The Simple Staple

A few key items can form the backbone of a good running diet.

A staple is the link that offers security, the bind that unifies and melds things together. Many cultures have such a staple in their diet--a steady, secure, daily base of nutrients that provides a secure anchor to their eating. Can you think of consistent staple foods that bind your diet together? Could such a connection relate to great training and racing?

It's hard to say such is the case in the typical American diet. At best, our diet is a stew of many cultural influences, with a plethora of confusing choices. Breakfast can range from eggs and bacon to processed cereal to a bagel or muffin; as for lunches, that's usually whatever low-carb option is within arm's reach. The closest we come to a staple is pasta, pizza and garlic bread, or perhaps lattes. This doesn't sound like the staple bond that can take training to the next level.

On top of this, many Americans skip meals, dine out more often than eat at home and generally follow lax eating patterns. When it comes to mealtime, let's face it--Americans fly by the seat of their pants. Could this be one contributing factor as to why Americans lag behind champion nations like Ethiopia, Kenya and Japan?

A study of the diets of 10 elite Ethiopian runners conducted last year reflected a carbohydrate-rich, nutrient-dense eating pattern with an average 64 percent of their calories in the form of carbohydrates. Their diet largely consisted of rice, pasta, lentils, porridge and vegetables.

When the diet of elite Kenyan runners was examined back in 2004, a similar systematic diet was discovered. Twenty-three percent of their calories came from maize (cornmeal), with another 20 percent in the form of raw sugar used to spike their tea and porridge. On average the Kenyan runners consumed about 76 percent of their daily calories in the form of carbohydrates. This is comparable to "carbohydrate loading" every single day of training.

This carbohydrate percentage seems high given the carbohydrate-elimination diet frequently advocated in the U.S. Revisiting the fact that carbohydrates are essential for stocking glycogen stores, fueling performance and defending against injury, it's easy to appreciate that champion-nation eating consists of such a carbohydrate-concentrated diet.

A major source of their carbohydrate-rich eating is staple foods. Consider injera, the bread eaten with most meals in Ethiopia. This bread made from teff flour is fermented over three to four days before the batter is poured over a hot skillet and cooked similar to a crepe. The teff grain is so small that it can't be separated into germ, bran and endosperm like other flours. This gluten-free flour packs more amino acids, fiber, calcium and iron than even whole wheat flour.

Anti-nutrient components, such as phytates, and any harmful toxins are neutralized during the process of fermentation of the injera dough. This makes the grain safe to eat and easy to digest, and allows for improved absorption of the nutrients it carries. Injera in and of itself could be argued as a single source of nutrition that many Americans strive for in daily food combinations.

The Kenyan staple ugali is made from a base of maize, millet or sorghum. Ugali is a paste formed into a ball and indented with a thumb print as an edible spoon. The average 350-gram serving of ugali contains roughly 90 grams of carbohydrate. This makes for carbohydrate-packed staple eating.

It's safe to say that injera is no standard slice of white bread and ugali isn't just a piece of buttered cornbread. Similarly, the soba noodle of Japan is made from buckwheat, and Latin America relies on staples like corn-based arepas and tamales. All of these nations also eat a good deal of rice, often considered a "forbidden food" in the United States, but a solid source of low-fat carbohydrate.DEFINE YOUR SIMPLE STAPLE

Champion-nation cuisine suggests aiming for carbohydrate-rich, easy-to-access grains and root vegetables as often as possible. Teff flour, millet and soba noodles can be found at some grocery stores and most specialty grocery stores and incorporated into the American lifestyle. Cornmeal is widely available, although not always the very fine, flour-like maize used for ugali. There are, however, resources in almost every grocery store that Americans can easily make staples in the diet.

OATS

Oats can be served for morning porridge, rolled with honey and peanut butter for a midday snack, served beneath a heap of beans and corn, or ground into flour (in a food processor) for baking, and eaten raw with milk for a late-night snack. Nutritionally, oats offer a staple component to the diet because they serve as a source of substantial carbohydrates complemented with protein, iron and calcium.

BROWN RICE

White rice is packed with carbohydrates, yet does not carry quite the nutritional value of brown. Brown rice, in addition to the carbohydrates, offers more fiber, protein, iron and calcium per serving. Rice is a great option to turn to in terms of pairing. Any balance missing from a single bowl of rice can be reinforced with lentils, a small serving of meat and vegetables.

POTATO

The empty carbohydrate stereotype of potatoes could use an overhaul. Potatoes are a year-round vegetable serving as a functional staple in providing a good source of low-fat and easy-to-digest carbohydrates, potassium, B-6, Vitamin C, fiber and phytonutrients. Roast or mash potatoes as a side, serve up a sweet potato pancake breakfast, bake and top a potato with black beans, cheese and salsa for a tasty lunch, or toss diced potatoes into a flavorful soup or stew. Even consider testing salted, cooked potatoes during training, a common ultramarathon aid station fuel to support sustained energy for long events.

QUINOA

Quinoa is the rediscovered ancient "grain" of South America that's increasingly popular in the U.S. It can be found in most grocery stores to purchase as a flour, flake or seed. Quinoa can be compared to millet and teff due to its gluten-free, amino-acid-rich composition. Although quinoa is often considered a "grain," it's a seed. Quinoa serves as an amino acid and iron-rich source of carbohydrates.

Quinoa, like rice, is quick to cook in 20–30 minutes, but makes a fantastic option for runners to make in large quantities to store in the refrigerator for frequent use. It can be reheated in the microwave or served cold and tossed with fresh vegetables for a midday snack or quick meal.

BEYOND THE STAPLE

Staple eating in champion nations is complemented with a great deal of leafy, root and other vegetables such as corn and okra. Legumes such as soy beans, black-eyed peas, chickpeas, mung beans, red beans, black beans and peanuts are used to top rice or scooped up with ugali.

Champions around the world eat fruit, not sweets. Act like a Kenyan and boost your diet with bananas and mango in lieu of desert, as a way to satisfy your sweet tooth. Africans, Latin Americans and Japanese eat meat and fish, but as a small flavor treat added to their staple.

STAPLE FOOD COMPARISON OF FLOURS

Grain--Per Cup Calories

Fat (g)

Carb (g)

Fiber (g)

Protein (g)

Iron (%)

Calcium (%)

Potato

571

1

133

9

11

12

10

Rice (White)

578

2

127

4

9

3

2

Rice (Brown)

574

4

121

7

11

17

2

Millet

520

6

104

12

16

60

0

Spelt

520

4

100

16

16

24

0

Kamut

520

4

100

16

20

16

0

All-Purpose

440

0

95

4

12

8

0

Cornmeal (maize)

442

4

94

9

10

23

1

Bran

440

8

92

12

12

16

0

Teff

452

4

88

16

16

52

20

Buckwheat

402

4

85

12

15

27

5

Amaranth

480

10

80

8

16

60

16

Quinoa

440

6

72

8

16

28

4

Oat

360

6

63

9

12

24

6

Garbanzo (chickpea)

356

6

53

10

21

25

4

Soy (defatted)

346

1

40

18

49

54

25

CARBOHYDRATE COMPARISON

Diet

Carb (%)

Kenyan

76

Ethiopian

64

American Athletic

50-65

Paleo Athletic

50

While the beauty of staples is that you don't have to think about how to cook, you can also prepare them in myriad ways for those who crave variety. Go to Staple Recipes for sample recipes using commonly available staple ingredients and a video of Kenyans demonstrating how to make ugali.